powermans log

[powerman]

training for the wdfpa world championships in november.i lft raw so all my training is raw.just thought i would keep a record of what i do.
monday.
box squats.
75x10
75x10
105x6
135x3
175x3
205x3
230x3
230x3
230x5
a good workout today,havnt done these before in the past,but this is my fifth week doing them.i am finding them hard but i think it will help my squats.

[Never-Satisfied]

What does mean your normal squat is? 290+?

I really want to start box squatting soon.

What are you hoping for in November and what are you making now with the 3 lifts?

[cuntos]

Pete/Sam: how low is the box and how are you finding the box squats on your hip flexors? When I did them raw to a below-parallel box I felt like I was tearing my hip flexors to pieces. It was seriously painful and I couldn't really walk for the next couple of days after each session. I found a slightly higher box was much less painful.

[powerman]

my best squat in comp is 280kg.this week i have done box squats 230x3x3x5.narrow benchpress 177.5x5.d/lifts standing on 2inch board 280x3.d/lifts from middle of shins 310x3.i will be going for some big numbers at the worlds 300/225/325/850.my box squats are just below parallel,just like my normal squats.and i have had no problems.

[bigjay]

you were looking really good on sunday mate better than ihave ever seen you before something big is on the horizon. fancy a session with chris one evening mate?

[powerman]

yes that would be great,give us a couple more weeks to get my poundages up.and we will come over for a bash.i will bring a towel.

[cooky]

looking strong pete, keep up the good work, you will have what your looking for in november

[powerman]

tonight done benchpress,done a 12 hour day shift so i felt a bit tired.tonight i did normal grip shoulder width.
60x10
60x10
100x8
120x6
140x4
160x3
180x3
140x12
then i did some plate raises,hold a 20kg disc infront of you then raise it up eye level and back down.
15kgx8
20kgx8
25kgx8
35kgx8
then i finished off with heavy tricep pushdowns,full stack 4x10.
not a bad workout after all.

[t,bench]

[QUOTE=powerman;58077]tonight done benchpress,done a 12 hour day shift so i felt a bit tired.tonight i did normal grip shoulder width.
60x10
60x10
100x8
120x6
140x4
160x3
180x3
140x12
then i did some plate raises,hold a 20kg disc infront of you then raise it up eye level and back down.


vstrong benching what are the plate raises for sholders? grip? im a newbe so curious as to what you use them for:)

[powerman]

they are for front delts and will help you drive that bench through.i have only been doing them a couple of weeks so i dont know if they have helped yet.but i will keep doing them for a few more weeks and see what happens.i heard of a fella doing them with 50kg,and he was the first man to bench 700lb raw years ago,so we thought we would give them a go.my best so far is 37.5kgx8.

[t,bench]

they are for front delts and will help you drive that bench through.i have only been doing them a couple of weeks so i dont know if they have helped yet.but i will keep doing them for a few more weeks and see what happens.i heard of a fella doing them with 50kg,and he was the first man to bench 700lb raw years ago,so we thought we would give them a go.my best so far is 37.5kgx8.

thanks powerman ill give em try myself but start with 5k :D

[powerman]

this morning decided to do my deadlift sesh as i have 2 night shifts ahead of me.so went down gym about 11.30.today was d/lifts standing on 2inch block.nobody in the gym so i had no support.
70x10
70x10
110x8
150x6
190x3
230x3
260x2
282.5x2
i was looking for 3 reps with 282.5kg but i didnt have the drive,but i am happy with that.
did some lat pulls full stack 3x8.
bar curls 70kg 3x8.
thats it for this week,plenty of rest and back training on monday.

[cooky]

pete do you always pyramid up to a heavy weight on d/l and do you always train off a block, just looking for a few tips as i need to improve mine.

[powerman]

hi steve.yes i always pyramid my reps like this if its for 3/5 or singles.and i have only just started doing these d/lifts standing on a 2inch block.and we alternate them with d/lifts off the blocks from the middle of your shins.i havnt done normal d/lifts .when we go back to normal i hope they will fly up.

[cooky]

let us know how it goes i,m taking a month off heavy cycles as i got a course for 3 weeks away, will be interseting to see how it goes good luck mate

[powerman]

monday 02 july 07.
tonight decided to do normal squats for a change from box squats.
75x10
75x10
125x8
165x5
205x3
235x3
250x3.
felt good,i think the box squats are helping with the drive.i will go back to box squats next week for a couple of weeks then go normal again later and see what i get.

[BigRob]

guys what pete has forgot to tell you is, that when he wrights 250x3, its is LBS not KG.:D

No Pete is training very hard down at the gym with Chris Jones and Butch, so he should do very well in November, well they will all do well in november, unless there are any computer areas when loading this time.......:icon_pee:

Glad I have started back training with theses guys, they all push each other and its a good friendly place to train at aswell, we all take the rip out of each other.

[Rob Thomas]

Nice work Pete.

[powerman]

wednesday
just done a 12 hour day shift,feeling tired and tonight is benchpress.done normal grip again this week.
60x10
60x8
100x5
120x3
140x3
160x2
180x3
140x10.
tricep pushdowns full stack 4x10.
and thats that.now im ready for bed,up at 5.45am tomorrow for another 12hour shift.

[t,bench]

12hr shift and still 180for 3,fcuking strong;)

[Bob Sadler]

Pete, I love the simplicity of your routines.

[powerman]

hi bob.yes i keep my training simple thats the way i have trained for many years,its because i have worked shifts for over 20 years .it seems to work for me.i do change things around now and again.but i do stick to the basics.

[back2basics]

hi bob.yes i keep my training simple thats the way i have trained for many years,its because i have worked shifts for over 20 years .it seems to work for me.i do change things around now and again.but i do stick to the basics.

Hi Powerman. I started 12 hour shifts (3 days, 3 off, 3 nights) in January, and have found that my recovery between sessions is varies due to alternating sleep patterns (especially when i do doubles or triples) and have just changed to doing one lift per session and am feeling a lot fresher. I'm new to this sport (160, 100, 180 comp, 170, 112.5, 210 gym @ 90kg) and I'm interested to know what has helped you build your strength, particularly as you are drug free (I'm completely neutral on this matter for anyone who's reading this) and work shifts. Has there been any key learning points on how you've had to arrange your training (timing, volume, weight) and do you rate any supplements? I struggle to train between or after nights, do you? Thanks.

[powerman]

hi back2basics.
good lifting @ 90kg,keep at it.i think the secret is to keep it basic,heavy weights low reps and plenty of rest and you cant go wrong.i try not to train in between shifts and keep it for my days off,but you just got to work around it really.i work 4 days and have 4 days off so its not to bad.i keep my training simple mon/squats.weds/bench.fri/dlifts.and some assistance with that.at the moment i am taking bsn supplements,cellmass.syntha6.truemass.endorush.the y are excellent.you would genrally have a 12 week build up to a comp.and if i was you it would be a bit like this.
week 1 2 3 4 5 6 7 8 9 10 11 12
squat110 120 130 140 145 150 155 160 165 170 rest 180
bench 80 85 90 100 102.5 105 107.5 110 112.5 115 rest 122.5
d/lifts 160 170 180 190 200 210 215 220 225 230 rest 240
weeks 1.2 1x5reps.
weeks 3.4 1x3reps.
weeks 5.6.7.1x2reps.
weeks 8.9.10.1x1rep.
week 11.rest.
week 12. comp.

[powerman]

friday.nights tonight so trained this afternoon.
done d/lifts off blocks,bar at middle of shins.
120x10
120x6
170x4
210x3
250x2
290x2
325x1.
found these very hard today.
lat pulls full stack 3x8
shoulder press
60x10
80x8
100x6
120x4
130x4.
bicep bar curls.60x10.70x8x2.

[back2basics]

hi back2basics.
good lifting @ 90kg,keep at it.i think the secret is to keep it basic,heavy weights low reps and plenty of rest and you cant go wrong.i try not to train in between shifts and keep it for my days off,but you just got to work around it really.i work 4 days and have 4 days off so its not to bad.i keep my training simple mon/squats.weds/bench.fri/dlifts.and some assistance with that.at the moment i am taking bsn supplements,cellmass.syntha6.truemass.endorush.the y are excellent.you would genrally have a 12 week build up to a comp.and if i was you it would be a bit like this.
week 1 2 3 4 5 6 7 8 9 10 11 12
squat110 120 130 140 145 150 155 160 165 170 rest 180
bench 80 85 90 100 102.5 105 107.5 110 112.5 115 rest 122.5
d/lifts 160 170 180 190 200 210 215 220 225 230 rest 240
weeks 1.2 1x5reps.
weeks 3.4 1x3reps.
weeks 5.6.7.1x2reps.
weeks 8.9.10.1x1rep.
week 11.rest.
week 12. comp.

Thanks Powerman!:) I'm planning on waiting till next year for my next comp, wanted to do bwla n.mids and some bdfpa comps. Might have to tweak the squat as I've just recovered from a back injury (crap form and too heavy, too often).

[powerman]

mon 9 july
box squats.
70x10
70x8
120x6
120x6
150x4
185x3
205x3
232.5x3
didnt feel good,had a bad knee all week,felt tight in the lower position.so just done the one set and see how it feels next week.

[powerman]

weds
gone back to narrow bench tonight.
60x10
60x10
100x8
130x5
157.5x5
177.5x3
160x5
looking to get 5 reps with 177.5 next week.
plate raises
15kgx8
20kgx8
25kgx8
35kgx8.
happy with that tonight,been digging garden all day.

[powerman]

friday 13th
should have done d/lifts today but i am having a day off,my right knee is still giving me stick.i will give it a couple more days rest and see what its like monday.

[powerman]

mon 16th july
box squats
70x10
70x8
70x6
125x5
175x3
205x3
220x1
235x3
knee is feeling better but still not right,put some strapping on it and it was ok.just done the 1 top set,and hope its better next week.

[Jabba]

Looking strong Pete. Shame you couldn't make it up to Bradford this weekend, some good lifting by the Welsh lads.

[Rob Thomas]

Happy birthday for yesterday Pete, Just noticed it!

[Mike Adams]

Happy Birthday, have a good one!!

[powerman]

i would love to lift in more comps,but i just cant afford it.rob my birthday is in december.

[Jabba]

I know what you mean mate, it's a bloody long haul to Bradford from your place and it works out expensive.

[Rob Thomas]

i would love to lift in more comps,but i just cant afford it.rob my birthday is in december.

Oooops, must have read someone else's instead then! Happy birthday for November then Pete incase I forget LOL.

[powerman]

wednesday 18th
narrow bench
60x10
60x8
60x6
100x5
130x3
157.5x5
185x5
162.5x8
felt good tonight,we both done the same.its chris jones best ever,i think.we have had some awsome workouts.
plate raises.
15kgx8
20kgx8
25kgx8
37.5kgx8

[powerman]

fri 20th july
deadlift
60x10
100x8
140x6
180x3
220x2
240x1
260x1
280x3
havnt done these for a couple of weeks,they were hard after a 12hour day shift.but the 280k was comfortable.i was hoping for 300kx3 but i will wait until i am fresh on my days off.

[cuntos]

Sam/Pete: What do you do for a living? 280x3 is still pretty good!

[powerman]

hi cuntos.i have worked in the steelworks for over 20yrs.corus steelworks,port talbot.i have always worked shifts,at the moment i do 2.12hour days then 2.12hour nights then 4 days off,do that 7 times then we get 18 days off.its great having all the time off but its hard work.i try to do most of my training on my days off,but some times have to train after work and that is hard.training going really well at the moment,im training with chris jones.i am looking foreward to the worlds this year i will be going all out for a big total.850kg would be nice.i think we will both get over 800kg this year.

[t,bench]

powerman what sort of rep range would you think would be best for raw strength low reps with near max weights? and assistance any advise would be great cheers tom

[t,bench]

thanks anyway ill figure it out:)

[cuntos]

Wow! I didn't realise that was what you did. No wonder you're a big lad! Good luck with going after 850. As you say, you should at least go over 800, which I know has long been a goal of yours.

[t,bench]

12hr shift and still 180for 3,fcuking strong;)

thanks for all your advise wow!!!!!

[powerman]

t-bench.i pyramid my reps up to my max weight for 1/3/5 reps and i keep to just the basic assistance work.just keep it all basic and you will build up your strength naturaly,and give yourself plenty of rest.to many people overtrain these days.eat plenty of good food,high protein,creatine,l-glutamine.and you will see some good gains.

[powerman]

missed squats on monday due to working nights,chris just went light.
wednesday
narrow bench
60x10
60x10
100x8
130x5
160x5
187.5x4
167.5x8
one hell of a workout,chris beat me by one rep.he is pushing me hard,this is what i need.
plate raises.
15kgx8
20kgx8
25kgx8
40kgx7
these are a killer but i like them,getting closer to 50kg.

[tom]

Powerman, i have noticed that your work-outs are generally low in volume (generally just one core lift per session). How long do you spend in the gym? and do you think you would benefit from performing extra assistance work?

[powerman]

hi tom. after doing my main lifts which can take about an hour,i dont feel like doing much after. thats why i keep my training basic and do just what is necessary.i find it takes me a good two days to recover.at the moment i am taking all bsn supplements which are fantastic.

[powerman]

fri 27th july
deadlifts off floor.
70x8
70x8
120x6
170x4
200x3
230x2
260x2
295x3......
brilliant workout tonight felt good 295x3 is my best ever.chris just missed 3 reps his best to.we are training well together.
bar curls
40kgx8
40kgx8
60kgx8
70kgx8.

[Bob Sadler]

Great lifting Pete!

[progss]

sam its chris protheroe your trainings going very well mate,are you or chris going to enter in the wsa comp in 3 weeks, i might enter all the best mate:)

[powerman]

hi chris.hows training going.we are all training hard down here,chris is pushing me all the time its great.we were thinking of entering the bench only just to see where we are really.i hope to come down to the comp what ever.

[progss]

training going well my bw back down to 75 kg ,pulled 230kg for 3 friday i havent lost that much, see you at the comp sam

[BigRob]

training going well my bw back down to 75 kg ,pulled 230kg for 3 friday i havent lost that much, see you at the comp sam

Milky!!!!!!!!!!!!!:D

Where have you been????????

Havent seen you in ages, when are you coming back up to gym to train mate???

Hope all is well

[powerman]

mon30th july
squats
70x8
70x8
70x8
120x6
170x3
200x3
220x2
230x3
we went easy tonight both got little injuries,chris done 230x5.we both done 200x5 off the box to finnish off.

[powerman]

wednesday 1st aug
benchpress
60x10
60x10
60x10
80x8
100x6
120x4
140x3
160x2
180x2
195x3
170x6
great benching today,done normal grip to see where i am.felt good.chris done narrow grip and got 190x4 and dropped back to 170x8.we done plenty of warm up sets to.we are thinking of lifting in the wsa counties in a couple of weeks to see what we can get.

[powerman]

forgot to put down the plate raises.
15kgx8
20kgx8
25kgx8
40kgx8
chris got 6 reps out but i done the 8 reps today,next week 42.5kg.

[Jabba]

Pete, are plate raises where you do front raises holding a plate by the edges? How do you do em with plates of different diameters?( e.g 42.5 kgs). I will be M2 by the worlds this year (unfortunately Phil Laing will also go M2 next year) how much longer do you have as an M1? Hopefully I'm going to lose some of the lard for next year and avoid both of you by going to the 110's.

[powerman]

hi jabba.yes sit down on bench hold plate out infront of you then raise it up above your eye level so you can see infront of you.we have a small bracket that goes through the plate so we can add more weights.we use 15kg.20kg.25kg.then add on more weight.i want to get up to 50kg.i am 42 in dec,so have a few more years left in m1.but after the worlds its the same old thing i am trying to get down to 110kg.i say this every year and nearly done it last year,got down to 112kg. but it will happen one day just dont know when.how is training up there with you and the boys,are you doing the strong man comp.

[Jabba]

Trainings going well mate. Should be all PB's for me in Nov. Only question is whether they'll be big or small increases.Gerald's training is going very well, the big bugger is putting a lot of quality work in.We definitely not doing strongman. I am not strong enough and Gerald seems 100% focussed on the World's. We will leave the Preston lads to represent the North on the strongman front ( and maybe Chris Baker if he fancies it again.) Do you do strongman Pete?

Great idea with the bracket, I couldn't figure out how you were managing small increases in weight but it's all clear now.I think some of the Strongmen have mage "ghetto" stones by using a very short length of bar, 2 collars and weight plates which sounds a similar idea to the way you have made variable loading plate raise equipment.

[MattGriff]

Great journal, very strong stuff!

[powerman]

hi jabba.no i havnt done strong man,wish i had tried it but its to late now.my old training coach mike brown done britains strongest man many years ago,and we all went up to watch him.i must of been in my teens,we watched them turn a car over,it was an old austin i think.once they finnished that event we went over and had a go,i lifted it and put it on its side.it was great.

[powerman]

fri 3rd august
deadlift off blocks
120x8
170x6
220x3
260x2
280x3
300x3
these were hard tonight so left it at 300kg.chris pulled 325x3.and left it.then we done some speed d/lifts.
70x6
120x4
170x2
220x2
260x1
280x1
300x1.
these were hard to,i think we need to have an easy week next week to recover.
bicep curls
40kgx8
50kgx8
60kgx8
70kgx8

[fooddude]

Hello Pete,
Training looks really strong, hopefully you'll blow away that magic 800 barrier.

Good luck, Graham Crane

[powerman]

hi graham thanks.what are you doing and what are your plans,are you lifting next year.i hope to get a big one this year.

[powerman]

mon 6th aug.
box squats.
70x10
70x8
110x6
150x4
190x3
220x2
220x3.
having a light week this week,knee feeling a lot better now.i will try and go heavy next week.

[fooddude]

Hi Pete, training is going well, did 745 at comp in February, going to try and do another comp before the year is out. Didn't feel the urge to do the British this year, maybe next year.
Weighing in at about 130, would really like to get back down to 125 though.
How's your bodyweight???

[powerman]

weds 8th aug
benchpress
60x10
60x8
60x8
100x6
120x5
140x3
160x2
180x1
190x1
200x1
215x1
150x12
we decided to do singles to see where we are,chris stayed narrow grip,i whent out normal grip and we had a great sesh.chris had a pb of 215kg and that was narrow grip.i did 215kg also and left it there,we have about 12 weeks left for the worlds so its looking good.i would like to get 230kg raw.i think its possable.

[Rob Thomas]

Nice benching thre Pete, are you going to do Ken's comp a week on Sunday? I think the entry forms need to be in by this weekend if you are and haven't sent one in yet.

[powerman]

hi rob.we decided to do singles last night at the gym instead of lifting at the comp,it was just to see where we are at the moment really.i was happy with 215kg i have done this before but it was easy last night,so i am on target for 230kg at the worlds now.i still hope to come over to the comp and watch you lift.

[Rob Thomas]

230 would be an awesome raw bench Pete, I'm looking to do that at next year's BWLA unequipped bench.

[powerman]

hi graham.bodyweight is sticking around 130kg .be nice to see you lift at british next year.i would like to lift at 110kg next year,but this is a dream i have had for some time now.just like that 800kg total.will i ever get it.

[powerman]

fri 10th aug
deadlifts.
70x8
70x8
120x6
170x3
230x2
260x2
280x1
300x2.
we were going to go light today but it felt good,so we tried 300x3.chris had 2reps with it,the first rep flew up.i pulled it for 2 good reps and tried for a third but failed.we both had pbs so we are very happy,next time we go heavy i think we will get 300x3.
plate raises.
10kgx8
15kgx8
20kgx8
25kgx8
35kgx8
42.5kgx6.
these were hard again,chris got 8reps with 42.5kg.

[powerman]

mon 13th aug
squats.
75x10
75x8
75x6
125x4
175x3
210x3
230x2
240x3
felt ok today,knee feeling better.just need to build my confidence back up.chris done 5 reps with 240kg.we then dropped back for 2 sets of box squats.175x4.205x5.

[powerman]

weds 15th aug
narrow benchpress.
60x10
60x8
60x8
100x6
120x5
140x4
160x3
175x1
185x4
165x8.
gone back to narrow now,felt strange but ok.chris done the same today.
plate raises.
10kgx8
15kgx8
20kgx8
25kgx8
35kgx8
42.5kgx8.
got 8 reps with 42.5kg.chris done 45kg.not far from the big 50kg,we should get this in a couple of weeks.

[powerman]

fri 17th.
deadlifts off blocks.
had a bad back today so i didnt do them,chris did 325x3 then tried 350x1 but the blocks moved and he could of had a nasty accident,he did pull it a few inches then fell back.he might be a bit sore tomorrow.i think we will change these next time and stand on the floor instead of blocks.and pull from the knees instead,this means we could go heavier.we will still benefit from them.

[powerman]

mon 20th
squats.
75x8
75x8
75x8
125x5
175x3
205x2
225x2
245x3
both done 245x3 tonight,didnt do box squats its our light week.knee felt ok still not 100% though.i will try 250x3 next week.chris was ok after our disaster d/lift sesh last week.our training is going really well and we are on target.

[Rob Thomas]

That's awesome raw squatting the Sam! Do you wear anything on your knees when you squat? Me and Justin wear those TK bands on our knees when squatting raw as they keep the knees all nice and warm, they also seem to prevent any aches in the knees the following day. We don't get any assistance out of them at all.

[cuntos]

Yeah I tend to wear Rehband knee sleeves when I'm not wearing wraps for the same reason Rob.

[powerman]

no we dont have anything just the belt,perhaps i should try them because my knees are giving me some stick.where do i get these from.

[Rob Thomas]

Look at the TK Bands here Sam:
http://www.liftinglarge.com/misc%20items.htm#collars

[powerman]

thanks rob.

[cooky]

good lifting pete, looking good, where do you train at the mo then if your not in mike's is it still in port talbot

[powerman]

hi steve.yes i am training at mikes when on my days off,with chris jones.and at body and mind the other times.its doing me good training with chris,he is pushing me all the time.my old training partner mark davies has finnished,so i have fallen lucky training with chris.we are on target for the worlds.

[cooky]

the variety is good too, chris is strong as f*** and your lucky to have him as a partner.

[powerman]

weds 22nd
normal grip bench.
60x10
60x8
60x8
100x6
120x4
140x3
160x2
180x1
190x1
200x1.
crap bench tonight,i was looking for 200x3 but it was not there today.its been hot today and i havnt had much to eat.chris done 190x3 narrow,he is happy.
plate raises.
20kgx8
25kgx8
40kgx8.
didnt feel good so we left it at that.

[Rob Thomas]

A 200 single isn't too shabby Pete!

[powerman]

perhaps i was being a bit too adventurous,i think i will drop back a bit next week and get 3 reps.there is plenty of time left for the comp.i am still looking for 200x3 before the comp though and maybe 210x2.my narrow grip is looking better than my normal grip at the moment,should i stay narrow.i am a bit confused...

[Rob Thomas]

When I bench raw, I tend to have my "wedding ring" finger or even my little pinky on the rings as I find I put less stress on my chest that way. I put my "nose picking" finger on the rings when lifting in a shirt.

[cooky]

I put my "nose picking" finger on the rings when lifting in a shirt.[/quote]

why's this Rob? is it cause of the tightness of the shirt at the bottom or something you have always done, just after tips thanks

[powerman]

fri 24th.
d/lifts.
60x10
60x8
100x6
140x5
180x2
220x2
250x1
280x1
300x1.
trained today on my own,wanted 300x3 but i dont think it was there,so just done 1 rep and left it there for next week.if i dont get it next week i think i will drop down to 280 for reps for a change.

[doughnut]

I bet you would have got the three reps if you had tried. You were just being lazy. You had better be on top form next friday or you will loose again.

[powerman]

we will have to try and get some videos done,if we can work it out.

[BigRob]

Get some Videos done??????

I dont think you look like a PORN star sam!!!! :D

Well done mate, sorry I werent there to push you on, se e you Monday for squats.

[powerman]

mon 27th.
squats.
didnt train today,back in work and bank holiday.also my knee is still giving me some problems.cant see me benching this week either due to work,off on friday may try 300x3 on deadlift.

[cuntos]

You need to wear knee wraps when you're squatting Pete. Or at least knee sleeves. The wraps don't have to be tight and you can always take them off for your competition attempts if you still want to lift raw.

[powerman]

thanks cuntos.i have bought some today,they are lonsdale elasticated knee supports.they only cost 2.99.and they fit my arms for benching.i find them more comfy than the other type.i will try them later for bench,and will see what they are like next week on the squats.thanks.it must be my age i suppose.....i might go equipped next year..

[powerman]

weds29th
narrow benchpress.
60x10
60x10
60x8
100x6
130x5
150x3
170x2
192.5x2
170x3.
not a great workout,will drop back on everything next week.
plate raises.
20kgx8
25kgx8
35kgx5
47.5kgx5.
these are allways hard,just 2.5kg away from the big 50kg.

[powerman]

fri 31st aug
deadlifts.
70x8
70x8
70x8
120x6
170x3
200x2
230x1
260x1
280x1
300x3.
excellent sesh tonight i got 300x3reps.chris done 300x1 easy ,so tried 315kg and got it for two reps.his best ever.also my best ever.done pulls off blocks after that .350kg.we will now have a light week next week.

[powerman]

mon 3rd sep.
squats.
70x10
70x8
75x8
105x6
125x4
155x3
175x2
205x1
225x1
250x1.
these were ok,just did 1 rep.chris done 3 reps.knee feeling better.we used the video on chris phone so we will try and get them on here,when we work it out.bench and deadlift will be light this week aswell.